Select the "Table of Contents" tab above for the complete list of recipes. Alternately, select a "Category" tab below, or use the "Index" in the left column to search by ingredient. *WP* in the title indicates the recipe is from our Weight Management Plan. Main Dishes average 300-350 calories & Desserts average 100-150 calories.

Sunday, August 14, 2011

Tita's Chicken Picatta *WP*

Ingredients:
1 lb boneless skinless breast
1/2 cup white flour
1 tsp salt
1 tsp pepper
1/2 tsp cayenne pepper
1 tbsp lemon zest
1/4 cup lemon juice (about 1 lemon)
1 tbsp capers
1 cup chicken broth

Directions:
Flavor the flour with the salt, cayenne pepper, black pepper and lemon zest in a large shallow dish.

Remove any visible fat from the chicken and divide each breast into 2 equal portions. Pound each piece into a thin cutlet. Dredge the chicken cutlets in the flavored flour and shake off all the excess. Heat the oil* to medium-high in a large non-stick skillet. Brown the chicken cutlets on both sides.

While the chicken is browning, add 1 tablespoon of the leftover flavored flour to the chicken broth and whisk until there are no lumps. Heat the broth in the microwave or a sauce pan.

Once the chicken is browned on both sides, transfer cutlets to a plate. Add the warm broth to the hot skillet and gently scrape up anything stuck to the skillet. Bring the broth to a boil over medium heat and simmer for a couple of minutes. Add the lemon juice and capers and stir. Once the sauce has thickened, add the chicken cutlets back in and reduce heat to low, cover and simmer until chicken is thoroughly cooked, about 8-10 minutes.

One serving = 4 ounces of chicken.

* Note: It is important to use a canola or peanut oil because olive oil will burn at high temperatures.

Number of Servings: 4

Nutritional Info:
Amount Per Serving
Calories: 229.1
Total Fat: 8.8 g
Cholesterol: 69.7 mg
Sodium: 965.5 mg
Total Carbs: 8.0 g
Dietary Fiber: 0.7 g
Protein: 28.5 g

Originally posted 8/14/09

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*WP*
in the title indicates this is part of our "Weight Management Plan". Main Dishes average 300-350 calories. Desserts average 100-150 calories. Someday, I may get around to updating all the recipes to include the Nutritional Information. Don't hold your breath...
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